Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
3 rounds
10/8 cal Row @increasing intensity
10 Hollow Rocks
10 Prone Angels
B. Mobility
PNF Front rack mobility
5 reps per side
-contract 3sec
-stretch 3sec
https://youtu.be/hTNIJLT3_us
C Activation
2 sets
-5 Tempo Front Squats @4.2.X.1
-5/5 Cossack squats
– 5 x TTB timing drill
https://youtu.be/O9y2LxpcdRg
Front Squat
Every 3 mins for 12 minutes
5 reps @ 65-75-75-70 %
TC:12 min
Score: Weight
Scaling Options
Beginner
70% across all sets or RPE 7/10
Intermediate
As Written
Perform:
Every 2 mins for 8 minutes
5 reps
% are: 65-75-75-70
Metcon
B: Metcon (5 Rounds for time)
Every 4 min x 5 rounds
24/20 Cal row
16 Burpee
12 Ring dips
RX+ Burpee over the parallette
TC: 20 min
Score: Interval Times
Scaling Options
Beginner
18/16 Cal row
12 Burpees
8 Feet assisted Ring dips
Intermediate
20/18 Cal row
12 Burpee over erg
12 Band assisted Assisted Ring dips
Perform
Every 4 min x 5 rounds
2 rounds
12/10 Cal row
6 Burpee box jump @30/24″
3 Ring mu